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For decades, the causes of obesity and the most effective way to lose weight have been the subject of fierce debate among scientists and healthcare professionals.

According to one theory, known as the carbohydrate-insulin model, food and drink that contain large amounts of carbohydrates cause a spike in circulating insulin levels.

The hormone drives fat cells, or adipocytes, to store the excess calories, which reduces the availability of these energy sources for the rest of the body.

This, in turn, increases hunger and slows metabolism, which leads to weight gain over time.

Dietitians often cite the carbohydrate-insulin model to explain the success of high fat, low carbohydrate diets such as the ketogenic diet.

Unlike carbohydrates, dietary fat does not cause a spike in insulin levels immediately after a meal.

On the other side of the debate, the energy balance model makes less of a distinction between fat and carbohydrates.

This model focuses instead on the balance between total calorie intake through eating and drinking, and total calorie expenditure through physical activity.

According to this model, if calorie intake exceeds expenditure, the result will be weight gain over time. But if expenditure exceeds intake, the eventual outcome will be weight loss.

Writing in the journal Science, two scientists argue that the carbohydrate-insulin model is overly simplistic.

John Speakman, from the University of Aberdeen in the United Kingdom, and Kevin Hall, of the National Institute of Diabetes and Digestive and Kidney Diseases in Bethesda, MD, do not dispute the success of high fat, low carb diets for some individuals.

They also acknowledge that insulin plays an important role in body fat regulation.

But they question whether the effect of insulin on adipocytes after eating food high in carbohydrates is solely responsible for weight gain.

They write:

[W]e propose that the role of insulin in obesity may be better understood by considering its action on multiple organs that is driven by factors mostly independent of carbohydrate intake. Reconsidering the role of insulin may improve our understanding of the causes of obesity and its treatment.

They cite a 2020 study in mice that compared the effect of 29 different diets on body fat.

Of these, 16 diets maintained a constant intake of protein while varying the relative contribution of fat and carbohydrate to total calorie intake.

The carbohydrate-insulin model predicts that the more carbohydrates are in a diet, the higher insulin levels will climb after eating.

As a result, according to the model, the mice should lay down more fat and increase their total calorie intake.

However, after 12 weeks roughly equivalent to 9 years in humans mice that ate high carb diets consumed fewer calories and had gained less fat and overall body weight.

This was despite having higher circulating insulin levels following eating.

Acknowledging that studies in mice may not reflect what happens in humans, the authors cite research in people that produced similar results.

For example, another recent study compared the effect of two diets on people with excess weight.

Each diet lasted for 2 weeks. One comprised around 10% carbohydrate and 75% fat, while the other consisted of approximately 75% carbohydrate and 10% fat.

Participants were allowed to eat as much or as little as they wanted.

As predicted by the carbohydrate-insulin model, the high carb diet resulted in a larger spike in insulin levels following meals.

However, participants on the high carb diet consumed fewer calories and reported that they felt just as satisfied after eating compared with those on the low carb diet.

Only the high carb diet resulted in a significant loss of body fat.

Speakman and Hall argue that insulin affects many organs around the body, and not just after mealtimes.

They write that its role in regulating body fat is best understood as part of a dynamic network of factors controlling and mediating the effects of energy imbalance.

For example, they say high insulin levels, combined with signals from fat tissue, tell the brain to reduce energy intake when the amount of body fat rises above a critical threshold.

David Ludwig, M.D., Ph.D., professor of nutrition at Harvard School of Public Health in Boston, MA, a leading proponent of the carbohydrate-insulin model, questioned the research cited in the article by Speakman and Hall.

He told Medical News Today that the study in mice was strongly biased because the low carb diets contained large amounts of saturated fat.

In rodents, saturated fat causes severe inflammation and metabolic dysfunction, precluding a meaningful test of the [carbohydrate-insulin model], he said.

He added that other studies have found that rodents on high carb diets rapidly develop obesity.

He also challenged the validity of relatively short studies in humans, such as the 2-week study cited by Speakman and Hall, which he said do not give the body sufficient time to adapt to the change in nutrients.

His own meta-analysis suggests that longer studies consistently show higher energy expenditure on low carb diets. Dr. Ludwig has also written an opinion piece as a retort to Speakman and Hall.

Several reviews of clinical trials have shown that low carb, high fat keto diets promote weight loss.

Prof. Naveed Satar from the Institute of Cardiovascular and Medical Science at the University of Glasgow in the U.K. told Medical News Today that low carb diets can help people lose weight.

He believes the diets owe their success to lower total calorie intake as a result of reduced appetite, but not from how some experts envisioned the workings of the carbohydrate-insulin model.

People who go on low carb diets tend to eat less as they increase protein intake, which tends to suppress appetite a little, he explained.

He added that his own research suggests that the excess calorie intake of individuals with excess weight tends to come from fat rather than sugar.

This suggests that, along with reduced calorie intake, reduced fat intake should remain an important component of weight-loss diets.

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If youve considered changing what you eat in the hopes of preventing migraine attacks, youre in good company. Many people subtract certain foods from their diets that they believe to be migraine triggers. Others look for a comprehensive, migraine-specific approach to diet, of which several have been proposed over the years.

One diet thats been the subject of a number of studies and reports in professional journals, as described in aJune 2020 article in Nutrients, is the ketogenic diet or keto diet, for short.

The keto diet calls for people to get about 70 to 80 percent of their daily calories from fats, by consuming foods such as eggs, grass-fed meat, full-fat dairy products, and nuts, and smaller percentages of calories from protein and carbohydrate. Low-carbohydrate vegetables, such as kale, broccoli, asparagus, mushrooms, and zucchini, are recommended for their nutrient and fiber content, while foods that are high in carbohydrate, such as fruit, grains, sugar, and other caloric sweeteners, must generally be avoided.

There is evidence that the ketogenic diet can have such short-term benefits as weight loss, lowered insulin resistance, and reduction of high blood pressure, cholesterol, and triglycerides, according to the Harvard T.H. Chan School of Public Health. But severely limiting carbohydrates can also come with health consequences; side effects including hunger, fatigue, constipation, headaches, and brain fog are common.

But can the keto diet help you manage migraine? Some experts believe that fueling your body and brain with more healthy fats and less carbohydrate could help reduce headaches and migraine pain, while others are more cautious about recommending low-carbohydrate diets.

Simply put, a ketogenic diet is a diet that produces ketone bodies, according to Angel L. Moreno, NP, at the UCLA Goldberg Migraine Program in Los Angeles, who spoke on the keto diet and migraine in 2019 at the annual Migraine World Summit.

Ketones are [acids that are released into the bloodstream] when we start burning for fat for fuel, when there is no readily available sugar or glucose from carbohydrates. Most people never form [measurable] ketones, because they usually eat too high of a carbohydrate load to ever allow the body to switch over to a different fuel source, he says.

While many cells in the body, particularly brain cells, prefer glucose as an energy source, the body can also use ketones as an alternative energy source if glucose is not available.

RELATED: Whats the Difference Between Ketosis and Diabetic Ketoacidosis?

In the early 1900s, researchers found that starvation was an effective way to stop seizures in people with epilepsy, with seizures typically improving after two to three days, according to a history of the ketogenic diet published in Epilepsia. Soon after, researchers began successfully treating some patients with the ketogenic diet and other carbohydrate-restricting diets, including the Atkins diet and the modified Atkins diet.

Migraine and epilepsy have a lot of overlapping mechanisms, says Moreno. We use antiepileptic medications for some people who have migraine, including Depakote (divalproex sodium), Topamax (topiramate), and Neurontin (gabapentin) these are all anti-epileptic medications, he says.

The causes of migraine are multifactorial, with one potential factor relating to metabolism, says Moreno.

This means the ability for the body to extract energy from the food that eat, the water we drink, the air that we breathe all of that has to be metabolized so that the brain can use it as a fuel source. If theres ever a deficit of energy thats being delivered to the central nervous system, one theory is that it can cause irritation in the nerves and then trigger migraine, he says.

Stress can trigger migraine as well, because when were stressed, our metabolic demand increases, says Moreno. Our heart beats faster, our blood rushes from our core to our extremities to either run or fight. Theres a lot of metabolic demand, he says.

If were burning carbohydrate as our only fuel source, the carbohydrate has to break down into glucose, which then gets transported into cells via the insulin transport process, he explains. Insulin takes the glucose and moves it from the outside of the cell to the inside of the cell, where it can be used for fuel, says Moreno.

The problem is that there is evidence that right before and during migraine our cells become insulin-resistant or less sensitive to the effects of insulin for a period of time, he says.

If were solely dependent on carbohydrates and glucose and other kinds of sugars, then were out of luck; our cells arent going to get nourished. But if we also have ketones in our system, ketones have three different pathways to passively go into cells and nourish them, versus only one path for glucose to go into cells, he says.

The path for glucose is solely dependent on insulin, and so if you develop any kind of resistance to that insulin, thats a problem, says Moreno. If youre resistant, you can be swimming in all the glucose in the world, but youre not going get it into where you need it.

Several small studies or case reports have described positive results when the subjects followed a ketogenic diet, but the cumulative number of participants has been very low.

A somewhat larger pilot study with 96 participants, published in the European Journal of Neurology, compared overweight women with migraine who followed a very-low-calorie keto diet for one month, followed by a standard, low-calorie diet for five months, with a similar group of women who followed a standard, low-calorie diet for six months. The study found that the keto diet was more effective at bringing about improvement.

In the first month of the trial, the keto group adhered to a restrictive diet of 800 calories and only 30 grams of carbohydrate per day. Their attack frequency dropped from 2.9 to 0.71, number of days with headaches went from 5.11 to 0.91, and acute treatment taken dropped from 4.91 doses to 0.51 doses per month.

After the keto diet was stopped, all of those measurements temporarily worsened, but then the group continued to improve through the end of the study.

In the standard-diet group, significant decreases in the number of days with headache and in medication use were observed only starting in month 3, and in attack frequency at month 6.

Theres evidence that the metabolic breakdown of carbohydrate is proinflammatory, and inflammation is associated with migraine, says Moreno. The standard American diet can cause a lot of metabolic harm to our bodies; some people need to be on a lower-carb or ketogenic diet to heal from eating an unhealthy diet.

Moreno often recommends a low-carb diet rather than a keto diet. I dont know that everyone needs to go into ketosis and stay in ketosis 24/7. I dont think thats how humans are meant to function, he says. Its been my experience that a lot of people get benefits just by reducing carbohydrates.

Moreno recommends following a diet of whole foods and real ingredients, which could include diets such as the Whole30, Paleo, or the South Beach Diet. A low-carb diet starts out at about 100 grams of carbohydrates a day, he says.

Its also important to note that not all carbs are created equal, he notes. If you eat a bowl of pasta, thats going to cause more inflammation than eating a bowl of veggies, he says.

A study published in January 2018 inAgri: The Journal of the Turkish Society of Algologyfound that a low-glycemic diet reduced the number of migraine attacks and headache intensity in 147 people with migraine without aura.

RELATED: The Ultimate Guide to Following a Low-Carb Diet

Headache experts are divided on whether the benefits of the keto diet outweigh the downsides. Although there is some evidence that using a ketogenic type diet can positively influence migraine, its not necessarily strong evidence, according to Elizabeth Leroux, MD, headache clinic director at Montreal University Health Center in Canada in her presentation at the 2020 Migraine World Summit.

The other problem is that the ketogenic diet is not necessarily safe for everyone, and it may have consequences on your health, says Dr. Leroux.

A keto diet can also be hard to stay on, she points out. If you have migraine and want to improve your diet, Leroux recommends trying something like the Mediterranean diet, which is healthier than the average diet but less strict than the keto diet.

Why not try a step that is a little bit easier and less extreme, and see how that works for you first, because it will be way easier to sustain not only for you, but also for your family, she says.

If youre considering restricting carbohydrate in your diet or following a full-fledged keto diet, its a good idea to work with your doctor or a dietitian to make sure you continue to get the right amount of nutrients and essential vitamins and minerals, including salt, says Morena.

One of the pitfalls I often see when people undertake a low-carb, ketogenic diet is not eating enough salt or replacing enough electrolytes, he says.

If you make the decision to make lifestyle changes in an effort to improve migraine, seek out the support of friends, family, or an in-person or online community, he suggests. Find ways to stay inspired; staying inspired can lead to a lot of wellness benefits, he says.

Migraine doesnt kill you, but it steals your life while youre alive. It forces you into a dark room and isolates you from social connections. Because of pain, migraine can keep you from realizing your ultimate potential, says Moreno.

It can be hard to cut carbs, because so many things that are high in carbs taste so good, but there can be a price to pay for what tastes good, he says. I think feeling good is better than anything that tastes really good. Being able to wake up and not have pain, or going about your day without a migraine attack there are a lot of benefits there, says Moreno.

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The Keto Diet and Migraine: 8 Things You Need to Know - Everyday Health

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Whether you're using them as meal replacements or as a post-workout snack, protein bars are an integral part of many people's daily routines. However, for many people, those protein bars may be having some surprising effects on their wellbeing they don't even realize.

If you've been thinking of cutting these snacks from your meal plan due to digestive issues, want to switch to eating whole foods, or feel like you don't need them if you aren't working out as much, read on to discover the side effects of giving up protein bars, according to science. And if you're ready to improve your health, check out The 7 Healthiest Foods to Eat Right Now.

If you've been using protein bars to fend off those hunger pangs, don't be surprised if they return with a vengeance when you cut those protein-rich bars from your diet. A study published in the Asia Pacific Journal of Clinical Nutrition found that individuals who consumed a high-fat, high-protein bar in the morning ate five percent less at a subsequent meal than those who consumed a high-fat, high-carb snack bar.

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If you're prone to blood sugar crashes, you might want to keep protein bars on your meal plan for the time being. The aforementioned Asia Pacific Journal of Clinical Nutrition study found that individuals who consumed the high-protein bars at breakfast had notably lower glucose and insulin responses than those who ate the carbohydrate-rich bars. However, when you cut protein bars from your diet, inevitably replacing them with something else (like the 15 Unhealthiest Fast-Food Breakfasts To Never Eat), you may negate these insulin-modulating effects.

That bad breath may be the result of more than just a missed flossing session or two. According to research published in the International Journal of Molecular Sciences in 2020, high-protein diets can increase the amount of malodorous ammonia emitted orally, but reducing dietary protein may help. (Related: Warning Signs You're Eating Too Much Protein.)

Individuals dealing with kidney health issues may find that cutting protein bars from their regular routine may be a net benefit for their wellbeing. According to 2019 research published in the journal Nutrients, among individuals with reduced kidney function, eating no more than 0.8 grams of protein per day per kilogram of ideal body weight may have a protective effect against further deterioration of their kidney health. And if you want to protect those vital organs, check out these Popular Diets That May Cause Damage to Your Kidneys, Science Says.

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When it comes to keeping your brain healthy as you age, your diet plays a big role. Eating a variety of foods is critical to getting the vitamins and nutrients your brain needs to keep performing at its best.

A large body of literature has found that certain nutrients, flavonoids, unsaturated fats, and omega-3 fatty acids are associated with slower cognitive decline and reduced risk of dementia, says Puja Agarwal, Ph.D., a nutritional epidemiologist and assistant professor in the Department of Internal Medicine at Rush Medical College in Chicago.

Eating whole foods is the best way to get those nutrients. Thats because supplements dont work as well in a vacuum. When you eat a balanced diet, though, the combination of vitamins, minerals, healthy fats (and more) helps the body better absorb the nutrients it needs.

So, which vitamins support brain health? And which foods can you find them in? Ahead, experts share everything you need to know.

If youve ever wondered why fatty fish like salmon and tuna are always touted as part of a healthy diet, heres one reason: Theyre high in omega-3 fatty acids, a type of unsaturated fat that has a brain-protecting anti-inflammatory effect and is a building block of cell membranes in the brain.

Omega-3s have also been linked to lower levels of beta amyloid, a type of protein found in the brains of people with Alzheimers-related damage. Omega-3 fatty acids easily penetrate the blood-brain barrier and are essential for the brains structure and functioning, expalins Dr. Agarwal.

Where to find it: Besides fatty fish, good sources of omega-3s include nuts and seeds and some fortified foods such as eggs and yogurt.

This vitamin functions as an antioxidant in the body, and it protects cells from oxidative stress, a type of damage caused by free radicals (unstable molecules in the body), even in the brains of people with Alzheimers disease. The brain is particularly susceptible to oxidative stress, which increases during aging and is a major contributor to cognitive decline.

Where to find it: Vitamin E can be found in dark leafy greens, avocado, red bell pepper, asparagus, mango, pumpkin, and nuts and seeds.

When it comes to brain health, focus on the three Bs : vitamins B6, B12, and B9 (folate). These three types of B vitamins are necessary for the brains normal functioning, says Dr. Agarwal, and any deficiency in them may increase the risk of memory loss and other forms of cognitive decline.

The reason: These vitamins help boost the production of neurotransmitters, or brain chemicals, that deliver messages between the brain and body.

Where to find them: Beans are one of the best sources of B vitamins across the board. You can find B6 in bananas, oranges, papaya, cantaloupe, tuna, salmon, poultry, and dark leafy greens. Folate is found in broccoli, greens, whole grains, eggs, peanuts, and sunflower seeds.

Vitamin B12 is found solely in meat and fish products; for vegans and vegetarians, nutritional yeast is a good way to get your supply. People on a plant-based diet do have a much higher risk of a true B12 deficiency, so talk to your doctor or dietitian about whether or not a B12 supplement is right for you.

This antioxidant is known for its immunity powers, but vitamin C and other flavonoids also support the brain, potentially by taming brain-damaging inflammation.

In one study, by Rush University researchers including Dr. Agarwal, people who consumed vitamin C-rich strawberries at least once a week were less likely to develop Alzheimers over the course of the nearly 20-year study period.

Where to find it: Get vitamin C in abundance from kiwi, red and green bell peppers, citrus, berries, broccoli, cauliflower, Brussels sprouts, and tomatoes.

Drugstore shelves are lined with countless vitamins and supplements that claim to support brain health, but do they actually help? Experts agree that youre better off spending your money on nutritious whole foods instead of popping capsules.

For one, theres a lack of regulation, which means theres no way to know whether the supplements actually contain whats promised on the bottle. And then theres the lack of science to confirm that brain health supplements actually help.

There is clear evidence that supplements and vitamins do not help unless you have a deficiency in certain nutrients, which happens but is rare, says Gill Livingston, M.D., a professor of psychiatry at University College London whose research focuses on dementia prevention, intervention, and care.

To keep your mind sharp, focus on eating healthy, nutrient-dense foods. And remember: Diet is just one piece of the puzzle. Keeping up with other healthy lifestyle habitslike exercising regularly, getting enough sleep, and staying socially activewill go a long way in improving cognitive function and reducing your risk for Alzheimers and dementia.

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This time last year, Joe Jonas tells me, the pandemic forced him into a much calmer way of life. The Jonas Brothers had to cancel an eight-date residency at the Park MGM, and while there were certainly downsides to downshifting on the heels of a major album release (the group released their fifth studio album, Happiness Begins, in mid-2019), Jonas tells GQ that the past year was an opportunity for him to really home in on his routine and embrace healthier, more mindful lifestyle.

Now I do a weekly meditation with a group of friends of mine via Zoom for like, 10 to 20 minutes on Sundays. One of them is a former monkhe leads it, he says. Its great because this isnt us just like getting together to play a game. Its us talking about our feelings and how we're doing and checking in with each other.

But his routine isn't completely monk-like it also involves a gin cocktail or two. GQ recently sat down with the middle Jonas as he promoted a new partnership with Tanqueray Sevilla Orange, to hear about his diet, go-to Los Angeles sushi restaurant, and being ready to work out a moment's notice.

For Real-Life Diet, GQ talks to high-performing people about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

GQ: Lifes probably a lot different now than you expected, isnt it?

Joe Jonas: Well, for sure. The pandemic forced me into a routine, which Ive liked. Ive been able to figure out when to get up in the morning, and pick and be really intentional about how I get my day started, then pick and choose my own schedule.

When do you get up?

I usually wake up around 7:00 or 7:30, and I try to give myself an hour before I do anything, even a work out. The first thing I do with that time is meditate. I use Headspace. Even if it's like three minutes, sometimes Ill listen while Im brushing my teeth and getting ready. Its just about being mindful instead of starting any social media.

Then I do some Duolingo. Im slowly learning Italian. After that, I'm on a group text with a group of a few friends, and we write to each other what we're grateful for every day. So I do like seven to 10 things. It could be as simple as, I'm grateful that the sun is coming up, Im grateful for this delicious cup of coffee that's going to get me through my day, or Im grateful for my family, friends, loved ones. These days, I end it with Im grateful for the health and safety for my friends and family during these difficult times. Then, I listen to NPRs Up First while I make a pour over coffee, then a smoothie.

Whats in the smoothie?

It's all the greens you can possibly have. Superfoods, some prebiotics, probiotics, organic vegetables and fruits. I use kale and some ginger occasionally and some vegan protein powder.

Whats next?

Then I get a workout in. I'll work out for about 30 to 40 minutestypically something from my trainer Matt Blankand then probably hit the Peloton for another 20 or 30, then go to the sauna. I really like to boxcardio-based, high intensity stuff.

I even have a little mobile gym in my Tesla, which came in handy on set the other day. I'd rather be doing something, keeping my body moving, instead of just sitting around and playing on my phone or watching a movie when we have downtime.

Have you always been this big into health and wellness?

I think it's more in recent years, and it definitely comes in waves. I've realized that Im going 100 miles per hour every day, whether Im working or not. To maintain that health and to feel good about myself mentally, physically, emotionally, a lot of these routines are going to get me through the day, the week, the month. Thats why I try to protect my mornings. Thats my me time.

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There really is nothing worse than constantly feeling stressed. Especially if you're trying to focus on working toward any weight-loss goals, stress only ends up being more of a hindrance, as you simply aren't in the best headspace to be your healthiest self. And that constant state of stress can have many (not-so-great) effects on you, overall.

"In order to understand the effect stress has on the body, we need to understand our stress-related hormones. The primarystress hormone is cortisol.The primarycalming hormone is serotonin," explains Gretchen San Miguel, MD and Chief Medical Officer for Medi-Weightloss. "Stress increases cortisol, 'the stress hormone.' Whilethis cancauseyoutohave less of an appetite at first, long-term 'chronic' stress actually boosts your hunger."

So yes, that means you might end up eating more, and you're likely to eat the type of foods that aren't the healthiest options around.

"High levels of cortisol canincrease your insulin levels, causing your blood sugar to drop which in turn makes us crave sugary high-fat foods.Chronically, this can also lead to weight gain, high blood pressure, diabetes,fatigue,and difficulty concentrating," says Dr. San Miguel. "When we are stressed, wetend to turn tocomfort food, mostly because these foods, in turn, trigger counter-effective neuro-hormonal responses that have a direct calming effect on us, increasing serotonin."

But don't worry, not all hope is lost! That's where we come in. Thanks to Dr. San Miguel, she shared some of the best and easiest diet hacks you can adopt that will reduce stress, right now.

"Healthy lifestyle changes could ultimately ameliorate the impact that chronic stress can have on your body and lead to improved health, more energy, and less weight gain, thus improving your overall wellness," says Dr. San Miguel.

Check out the full breakdown of what you can do to reduce stress levels, and while you're making healthier habits, be sure to try out any of the 15 Underrated Weight Loss Tips That Actually Work.

"High sugar foods will lead you to crave more high sugar foods, creating an endless cycle," says Dr. San Miguel. "Consuming sugar is linked to higher cortisol levels in obese individuals."

But there is an upside, as Dr. San Miguel says munching on dark chocolate is something you should be doing!

"Studies showthat consuming dark chocolate reducescortisol response to a stress challenge," she says.

(If you need some help cutting back on sugar, here is the science-backed way to curb your sweet tooth in 14 days.)

That means raw veggies.

"Mostly for the stress relief that comes from chewing them, eating raw vegetables can help release clenched jaw and decrease cortisol levels as well," says Dr. San Miguel. "Veggies are very low in calories and are filled with essential nutrients and dietary fiber."

You'll also want to be sure you fill up on foods that increase serotonin. This includes eggs, cheese, pineapple, tofu, salmon, turkey, nuts,and seeds, according to Dr. San Miguel.

When in doubt, turn to a warm glass of milk. Sipping on it can help you get to sleep faster, and adequate, proper sleep is majorly important when you're trying to reduce stress.

"[Go ahead and] warm [some] fat-free milk. Certain compounds in milkspecifically tryptophan and melatoninmay help you fall asleep," says Dr. San Miguel.

"Simple carbs like sweets and sodas are digested quickly and lead to a spike in serotonin, making us feel quick stress relief, but itdoes notlast long and before you know it you will be craving for more sweets to replicate the feeling. As you can imagine, this leads to continuous elevated blood sugarswhich in turn eventually will lead to elevated cortisol levels,weight gain, and eventually many chronic diseases," explains Dr. San Miguel. "Since complex carbs take longer to digest, they tend to be the ones that release a steadier supply of our feel-good hormone serotonin."

Essentially, you're going to want to choose whole-grain breads, pastas, and breakfast cereals, including old-fashioned oatmeal.

"Complex carbs can also help you feel balanced by stabilizing blood sugar levels, controlling hunger spikes," Dr. San Miguel adds.

Water, that is!

"Adequate hydration, sleep, and exercise are also important to control hormones and stress levels," Dr. San Miguel says. "Dehydration increases cortisol. I tell my patients to drink half their body weight in ounces of water per day."

Along with getting your water fix, you'll want to make sure you "get enough quality sleep, [as] timing, length, and quality of sleep all influence cortisol," and "exercise consistently, but not too much," according to Dr. San Miguel.

"In general, most adults should aim for at least 30 minutes of moderate physical activity every day and two strength-training sessions per week. Mild or moderate exercise at 4060% of maximum effort does not increase cortisol and can actually help decrease cortisol," she says.

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Diet Hacks That Will Reduce Stress, Says a Doctor | Eat This Not That - Eat This, Not That

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New FAO-led food security and nutrition report for Europe and Central Asia elaborates on the costs of a healthy diet

12 May 2021, Budapest, Hungary - Although severe hunger has not been a major issue in Europe and Central Asia in the past 20 years, the region is in part facing an increase of moderate food insecurity - understood as irregular access to nutritious and sufficient food -, while also dealing with the widespread rapid growth of obesity, challenging its ability to achieve food security and improved nutrition, as outlined in the Sustainable Development Goal (SDG) 2.

Lowering the costs of healthy diets can be crucial to achieving better nutrition and sustainability.

According to the Europe and Central Asia Regional Overview of Food Security and Nutrition 2020, the COVID-19 pandemic has posed serious threats to food security and nutrition, especially for low-income and vulnerable populations in the region.

The annual report, produced jointly by FAO, United Nations Economic Commission for Europe (UNECE), United Nations Children's Fund (UNICEF), World Food Programme (WFP), World Health Organization (WHO), and the World Meteorological Organization (WMO), provides a comprehensive analysis of the topic, including all forms of malnutrition, current dietary patterns, and the costs of diets for individuals, society, and the planet.

Of particular concern in Europe and Central Asia overall is the rapidly worsening situation in some countries of Central Asia, the Commonwealth of Independent States and the Caucasus, which is keeping the region as a whole from achieving the 2030 targets of the SDGs on the prevalence of severe and moderate food insecurity.

"The past 12 months have shown that our health and the functioning of our agrifood systems are fundamental - and that more effort is needed," said Vladimir Rakhmanin, FAO Assistant Director-General and Regional Representative. "We all - including decision makers, the development community, civil society, academia, the private sector and individuals - have to do our part to achieve the Zero Hunger goal, food security and improved nutrition, leave no one behind and promote sustainable agriculture."

"Reducing hunger and malnutrition calls for a life-cycle approach, with special attention paid to children, adolescent girls, mothers and other vulnerable groups," said John Aylieff, WFP Regional Director, Asia and the Pacific. "Zero Hunger is not just about having a belly full. It requires us to work across sectors - from agriculture and social protection to education and health - to ensure a healthy, balanced diet that's also affordable and accessible for all."

"Depending on their production and location, farmers in the region have been particularly hit by the disruptions caused by the COVID-19 pandemic, in particular in countries with economies in transition," stressed Olga Algayerova, Under-Secretary-General of the United Nations and UNECE. "I call on governments to deploy adequate financial support to farmers. I also invite them to make full use of the UN trade facilitation and border-crossing procedures to keep borders open to facilitate the flow of goods, in particular essential products such as fresh food."

Countries are making headway in the eradication of child stunting and wasting and low birth weight, but an opposite tendency is recorded for anaemia and exclusive breastfeeding during the first six months of life. In all countries of the region, gaps exist in the policy framework for the prevention of obesity and iron deficiency anaemia.

"UNICEF acknowledges the important breakthroughs countries have achieved concerning child stunting, wasting and low birth weight. However, without a redoubling of effort, the region will not meet 2025 and 2030 commitments on childhood obesity, anaemia and exclusive breastfeeding," said Afshan Khan, UNICEF Regional Director for Europe and Central Asia and Special Coordinator for the Refugee and Migrant Response in Europe. "Affordable, healthy diets are the basis of food security and nutrition outcomes, and the impact of the COVID-19 pandemic has increased the vulnerability of children's nutrition. We have evidence to share with policymakers and food suppliers to take action to improve diets and mobilize health, education and social systems to scale up nutrition results for children."

The prevalence of overweight and obesity is a major problem, even among children, with alarmingly high rates in most countries of the region. According to the World Health Organization, the prevalence of overweight among children aged 6-9 is the highest in Mediterranean countries.

"People living with obesity have an increased risk for severe COVID-19 outcomes," said Hans Kluge, WHO Regional Director for Europe. "COVID-19 has also highlighted how fragile food systems can be - and how important it is to ensure that all people, no matter where and how they live, have access to safe, healthy and sustainable food. For the WHO European region, this is vital, given the alarming situation with obesity - a chronic complex disease in itself and a major risk factor for non-communicable diseases in the region."

Additionally, the region is strongly affected by challenges imposed by the overconsumption of foods high in salt, fat and sugar and the underconsumption of fruits and vegetables. This calls for structural changes in food production and consumption within current food systems. WHO data show that unhealthy diets account for an estimated 86 percent of deaths and 77 percent of the disease burden in the region.

When developing national food security and nutrition strategies, FAO recommends that countries consider the environmental and climate impacts of the reference diet - which is currently not included - and increase education on that.

"The impacts of climate and environmental changes increasingly challenge current governance efforts," said Milan Daci, WMO Chief for Europe. "Policies are needed that support sustainable land management, reduce air pollution, ensure the supply of food for vulnerable populations, reduce crop loss and limit greenhouse gas emissions associated with agriculture. World Meteorological Organization activities on long-term monitoring; sharing of data, information and knowledge; and improved context-specific forecasts and analysis are vital support to alleviation of the impacts of climate and environmental changes."

Fang also pointed at the disadvantageous composition of food available in the markets of Europe and Central Asia. As revealed in the regional overview, the availability of animal-based foods is above the world average, while the consumption of vegetables, pulses and fish is below the world average. Increased attention to a nutrition-sensitive agriculture facilitating healthy diets would be required. The European Green Deal and From Farm to Fork initiatives are policy frameworks that could facilitate change.

"The main conclusion is that despite good progress in diversifying and moving food availability in the right direction, there is a need to reorient food production and trade systems to enable healthy diets," said Cheng Fang, an FAO economist and the main author of the report. "This may require additional efforts in consumer education and incentives to increase the consumption of fruits and fish, among other foods, to achieve sustainable and healthy nutrition strategies in these countries."

The costs of healthy diets

Healthy diets are generally expensive, as they cost five times more, on average, than diets that cover only the basic energy needs through a starchy staple, according to the FAO report and based on the analysis of food cost/affordability data from 14 selected countries in Europe and Central Asia.

Cost drivers include trade, public expenditures and investment policies throughout agrifood supply chains. To counter their impacts, FAO and the World Food Programme advocate for nutrition-sensitive investments, targeted interventions and social protection policies and programmes to increase the affordability of healthy diets in a sustainable manner. To this end, the experience of Armenia with nutrition-sensitive social protection measures is presented in the report.

"The benefits of a nutritious diet affect not only individuals, but also the society as a whole," said Fang, "and the costs of a nutritious diet are also borne by the entire society."

Overall, the total costs associated with healthy diets are much lower than the costs of current consumption patterns. Were the population to shift to healthy diets, it is projected that direct and indirect health costs would be reduced up to 97 percent and the social cost of greenhouse gas emissions would be reduced by 41-74 percent, according to data from projects in the examined countries. These benefits could potentially increase over time with innovation and the adoption of new technologies involving climate-smart agriculture.

"The momentum created by the pandemic offers us a chance to rethink our agrifood systems, among other issues, and to set off a transformation for better food and nutrition at less cost to the environment. The UN Food Systems Summit convened this fall by the UN Secretary-General, gives us all an excellent opportunity to address this important issue," said Rakhmanin.

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IGD (Institute of Grocery Distribution) has joined forces with the University of Leeds and the Food and Consumer Goods Industry to identify practical ways to make healthy and sustainable diets attractive and accessible for UK consumers.

The organisations health team is working with leading retailers and manufacturers, and researchers at the University of Leeds, to trial a series of interventions such as product placement, signage and recipes to see what truly drives consumers to change their diets long-term.

IGD last summer convened a healthy and sustainable diets project group to collaboratively identify and test strategies that could encourage people to make healthier, more sustainable food and drink choices. Members of the project group have already begun to trial some of those strategies in real-life settings, in a set of research interventions being rigorously designed and implemented by IGDs chosen research partner, the University of Leeds, through its Leeds Institute for Data Analytics (LIDA) and Consumer Data Research Centre.

To analyse the results, the team from LIDA will capture and measure sales data from each intervention, enabling the project group to see exactly what is going on in peoples shopping baskets and assess what levers truly drive long-term behaviour change.

As part of this work, IGD has also launched a brand-new hub of inspiring industry insight on healthy and sustainable diets, bringing together a wealth of resources in one place, where the results of the trials with LIDA will also be housed: igd.com/shiftbehaviour.

Hannah Pearse, head of nutrition at IGD, said: As part of our Social Impact ambition, we want to make healthy and sustainable diets easy for everyone, by leading industry collaboration and building greater knowledge of what really works. Our Appetite for Change research tells us that 57 per cent of people are open to changing their diets to be healthy and more sustainable, and they welcome help to do it. But we also know that people dont like to be told what to do and information alone is unlikely to change behaviour.

We believe consumers will make this transition if we make it easier for them; thats why we are delighted to be partnering with our industry project group and our research partners at the University of Leeds, to pilot this series of interventions over the coming months. The team at LIDA are experts in capturing, storing and analysing big data and have a variety of academic specialties that will be critical for this work.

Dr Michelle Morris, who leads the Nutrition and Lifestyle Analytics team at LIDA, says: I am passionate about helping our population move towards a diet that is both healthier and more sustainable. I believe that unlocking the power of anonymous consumer data, collected by retailers and manufacturers, is a really important step towards this goal. Working with IGD and its members to evaluate their healthy and sustainable diets programme is very exciting testing strategies to change purchasing behaviour and evaluating the wider impact of these changes.

The members involved in the voluntary trials are testing five behavioural levers, as identified through IGDs Appetite for Change research series: Signposting signage and messaging to highlight better choices Placement prime positioning (in-store and online) Product availability and appeal Influence influencers and recipe inspiration Incentivisation incentivising trial

This project takes us one step further towards realising our longer-term ambition, to establish what levers truly inspire sustained behaviour change and help our industry scale up those interventions to create wide-reaching social impact, Pearse added.

As we roll out these interventions with our industry partners, it will be fascinating to see what results come back. We will share our findings as to what does and doesnt work publicly and widely, to inspire others to adopt our best practice, so together we can drive tangible, positive change.

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Everyone wants to know the magic formula to reduce pig diet costs. With corn and soybean prices skyrocketing, its a hard question without an easy answer, experts say.

Byproducts will be of great value as an energy source in replacing corn, David Rosero, technical officer for The Hanor Company, said during the North Carolina State University Virtual Swine Research Forum. But, youll see as corn price increases, so will the cost of other ingredients.

Rosero encourages producers to not only consider which ingredients could make feed rations less expensive, but also to consider which ingredients or technologies could create more value for the pigs.

If we understand how ingredients work into our diets and where we can create more gain, for instance, or retain more pigs as full-value pigs, I think that will be better for the economics as well, Rosero explained.

Three nutritionists shared their recommendations when it comes to reducing diet costs and finding ways to improve profitability.

JD: Most all feed ingredients are riding the wave of higher prices. As more cattle go to grass, we typically see softening of higher fiber, lower energy ingredients such as wheat midds. Work with suppliers and know opportunities in wheat midds, soy hulls, DDGS, as supply and prices allow to lower costs.

DR: I would look into byproducts with high lipid levels as good energy sources. A good example will be dried distiller grains with solubles (DDGS), when its lipid level was high. However, I recommend that we look further than crude feed cost, and evaluate the value of feed ingredients and their nutrient input to marginal profitability during this specific time where weight gain is highly valuable.

HS: We still can use DDGS and bakery meal in pretty much the entire country. In some areas, there is access to hominy feed or corn germ meal. In areas where these ingredients are available, they should be utilized. Wheat midds or soybean hulls can also be used in sow diets to cut costs. It may also be economical to reduce soybean meal in the diets and add more crystalline amino acids but that depends on the cost of corn that will then increase in the diet. The economics of this substitution are different among producers depending on their corn situation. Additives that can enhance growth and/or feed efficiency are also valuable because of the high feed prices. Consider direct-fed microbials, copper, acidifiers and other additives that may improve feed conversion rate. The economics of using these additives increases in times with high feed costs.

JD: If feeding added fat, review to verify that it is economical, as in most situations in the Midwest it is not even with high market prices. Manage market weights to the ideal range for your packer and feed costs. Pay extra attention to feeder adjustment to reduce feed wastage. Optimize grain particle size to the lowest level possible that does not cause flowability issues in your feed system. Finally, review diet nutrient specifications to assure pigs are not being overfed amino acids.

DR: I would focus on inefficiencies in the system related to nutrition. Our feeding methods need attention to make sure we are not overfeeding sows and feeding growing pigs the right diet phase. During this time, I will also recommend focusing attention on the revenue side. Increasing the throughput will maximize profit and minimize losses. Are there areas in our systems that are limiting either the number of pigs that we sell or their weight?

HS: Check all feeders, bins and transport lines to make sure there is no feed wastage. Adjust feeders frequently to make sure pigs dont waste feed into the pit.

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3 Experts Share Tips to Lower Feed Costs and Improve Profitability - Pork Magazine

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As part of its ambition to make healthy and sustainable diets easy for everyone, the Health from IGD team has joined forces with leading retailers and manufacturers, and researchers at the University of Leeds, to trial a series of interventions to see what truly drives long-term behavioural change.

Last summer, IGD convened a healthy and sustainable diets project group to collaboratively identify and test strategies that could encourage people to make healthier, more sustainable food and drink choices. Members of the project group have already begun to trial some of those strategies in real-life settings, in a set of research interventions being rigorously designed and implemented by IGDs chosen research partner, the University of Leeds, through its Leeds Institute for Data Analytics (LIDA) and Consumer Data Research Centre.

To analyse the results, the team from LIDA will capture and measure sales data from each intervention, enabling the project group to see exactly what is going on in peoples shopping baskets and assess what levers truly drive long-term behaviour change.

As part of this work, IGD has also launched a brand-new hub of inspiring industry insight on healthy and sustainable diets, bringing together a wealth of resources in one place, where the results of the trials with LIDA will also be housed: igd.com/shiftbehaviour.

Hannah Pearse, Head of Nutrition at IGD, said: As part of our Social Impact ambition, we want to make healthy and sustainable diets easy for everyone, by leading industry collaboration and building greater knowledge of what really works. Our Appetite for Change research tells us that 57%1of people are open to changing their diets to be healthy and more sustainable, and they welcome help to do it. But we also know that people dont like to be told what to do and information alone is unlikely to change behaviour.

We believe consumers will make this transition if we make it easier for them; thats why we are delighted to be partnering with our industry project group and our research partners at the University of Leeds, to pilot this series of interventions over the coming months. The team at LIDA are experts in capturing, storing and analysing big data and have a variety of academic specialties that will be critical for this work.

Dr Michelle Morris, who leads the Nutrition and Lifestyle Analytics team at LIDA, says: I am passionate about helping our population move towards a diet that is both healthier and more sustainable. I believe that unlocking the power of anonymous consumer data, collected by retailers and manufacturers, is a really important step towards this goal. Working with IGD and its members to evaluate their healthy and sustainable diets programme is very exciting testing strategies to change purchasing behaviour and evaluating the wider impact of these changes.

The members involved in the voluntary trials are testing five behavioural levers, as identified through IGDs Appetite for Change research series:

Rachel Hackett, Group Sustainability Director at 2 Sisters Food Group and co-chair of IGDs Healthier and Sustainable Diets project group, says: As part of this exciting project, food businesses will explore how to help consumers make healthier and more sustainable dietary choices through simple interventions that encourage changes in behaviour. Working with experts at IGD and the University of Leeds, we will be able to determine which of these have the most impact, bringing about lasting positive dietary changes, and share these insights across the industry.

Joanne Lunn, Health Manager at Waitrose and co-chair of IGDs Healthier and Sustainable Diets project group, said:"We know that many shoppers want to enjoy a healthier and more sustainable diet, and retailers can play a key role in helping them to do so. This collaboration brings together experts from across the industry to find the most effective ways to help customers make more informed choices."

IGDs Hannah Pearse adds: This project takes us one step further towards realising our longer-term ambition, to establish what levers truly inspire sustained behaviour change and help our industry scale up those interventions to create wide-reaching social impact.

As we roll out these interventions with our industry partners, it will be fascinating to see what results come back. We will share our findings as to what does and doesnt work publicly and widely, to inspire others to adopt our best practice, so together we can drive tangible, positive change.

Visit IGDs brand-new hub of inspiring industry insight and resources to drive change in your organisation and to find out more about our healthy and sustainable diets work.

For media enquiries please contact Sarah Burns [emailprotected] / t: 07483 094027.

Notes to editors:

1Source: IGD, Appetite for Change: how have consumer attitudes to healthy and sustainable diets changed in the wake of Covid-19 September 2020,

2Source: Public Health England in association with the Welsh Government, Food Standards Scotland and the Food Standards Agency in Northern Ireland

3Source: The Carbon Trust (2016) The Eatwell Guide: Modelling the Health Implications of Incorporating New Sugar and Fibre Guidelines

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IGD collaborates with food and consumer goods industry and University of Leeds to shift people towards healthier, more sustainable diets - IGD

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